Preparatory Period 1

Preparatory Period 1
May to end July

Aims to develop: Aerobic endurance, strength, power

Training Goal: Aim to fit in no more than 3-4 of the sessions below each week according to body fatigue

LT Runs: steady runs comfortably hard of 20-50 mins at lower threshold, effort =3/10, weekly once

Long intervals: 4 x 5min 0r 6,5,4,3,2,1min, 2 minute recovery jog at mid threshold, effort=5/10, weekly once

6 x 2.5min, 2 minute recovery jog at upper mid threshold, effort= 6/10, weekly once

Race Conditioning: XC races, fun run, BBQ stakes, monthly handicap, effort =8/10, monthly

Power: 300m hills on moderate incline, jog back recovery, high hips, effort=7/10, weekly once

All sessions begin and conclude with stretching and 4 x 100m strides

Plyometrics, strength training, core stability, yoga optional

Comments

GRIFFIN said…
Bruce, thanks for putting the Prep 1 training up, I will be making use of it whilst you are enjoying the tour...

Mate, it has been a pleasure over the last year or so, and I hope it continues when you return after your well earned holiday.

Bon voyage mon ami, vive le tour, and say bonjour to Cadel if he makes the tour.

Yours in Running Writing

Gary (GRIFFIN) Bowen
April 27, 2011 at 6:46 AM
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